Arms · Bodyweight
Cross Arms Triceps Extension
How to do the cross arms triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand or kneel and cross your arms in front of your chest, gripping one wrist or forearm with the opposite hand to create resistance. Extend the working arm down against that self-applied pressure, then bend it back up and repeat, switching arms.
- 1Feel your triceps work as you straighten the arm against the resistance
- 2Keep your elbow tucked and pointing down through the movement
- 3Apply steady tension from the gripping hand the whole way
Common mistakes
- Do not let your shoulder roll forward to take over the work
- Avoid using body momentum to force the arm straight
- Do not rush; control both the extension and the return
Muscles worked
The cross arms triceps extension mainly works the triceps, with the forearms assisting.
- TricepsPrimary
- ForearmsSupport
- BicepsMinor
- Upper AbsMinor
Kovo programs the cross arms triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.